Free ab workouts you can do right at home!


Get free ab workouts here! Mix up your ab workouts for top tummy-toning results!

There is no reason that abs should be trained differently from any other muscle group. See, there is no such thing as a "spot reducing" exercise: to learn why, click here.

Like all muscle groups, train your abs using the amount of resistance (or weight) that leads to failure at 8-15 reps. Choose 2-3 exercises and perform them for 2-3 sets each, 2-3 times per week (on non-consecutive days).

Most people make the mistake of training their abs with no added weight for 50-100 reps at a time, and do too many sets. Furthermore, many people will work abs too often or too infrequently. 2-3 times per week is ideal.

You don't need more than 3-6 sets to get an ab workout, as long as you work hard and training with added resistance (if you're strong enough) during those sets. It's important to adhere to the resting times I have listed in these workouts--it's easy to let more time pass while you're resting, but I want you to be strict with your rest periods, and not take longer than specified between sets.

If you are able to easily complete the beginner workouts, try the intermediate ones. Then move to the advanced when you're ready. Even though I've supplied you with free ab workouts that might be shorter than you're used to, that doesn't mean they are easy--take your time progressing to the next higher level.


Follow one of the recommended ab workouts for a month, then try the other. You can also do #1 or #2 every other time you train, if you prefer. Either way, your abs should get in great shape with these quick routines.

Keep in mind that, in order to see that six pack, first and foremost you need to reduce your bodyfat levels.

Free Ab Workouts

Beginner ab workout #1:

1. Traditional crunch. Perform two sets of 15-20 reps (2x15-20). Rest 60 seconds between sets.

2. Reverse crunch. 2x15-20. Rest 60 seconds between sets.

Beginner ab workout #2:

Vertical leg crunch. 2x15-20. Rest 60 seconds between sets.

Traditional crunch. 2x15-20. Rest 60 seconds between sets.

Intermediate ab workout #1:

1. Crunches on fitness ball. 2x15-20. Rest 30 seconds between sets.

2. Vertical leg crunch. 2x15-20. Rest 30 seconds between sets.

Intermediate ab workout #2:

1. Crunches on fitness ball. 2x15-20. Rest 30 seconds between sets.

2. Bicycle maneuver. 2x15-20--L and R = one rep. Rest 30 seconds between sets.

Advanced ab workout #1:

1. Bicycle maneuver. 1x25-40. Go immediately to next exercise.

2. Crunches on fitness ball with 5 lb. weight behind neck. 1x15-20.

Rest 60 seconds and repeat 1. and 2.

Advanced ab workout #2:

1. Vertical leg crunch with weight behind neck. 1x15-20. Go immediately to next exercise.

2. Bicycle maneuver. 1x25-40.

Rest 60 seconds and repeat 1. and 2.

Recommended Ab Training Devices for Six Pack Abs

For more free ab workouts click here.

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